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food as medicine, health and wellness, plant based nutrition, proper nutrtion, vitamin and minerals chart
Familiarizing yourself with the nutrients that fruit and vegetables deliver is imperative for optimal health if you follow a plant-based diet. Please see the chart below which lists certain vitamins and minerals, how they work in the body, quantities recommended, and their plant-based resources.
Some of the vitamins and minerals, and therefore their resources, that I pay particular attention to (from an athletic and nutrition stand point) are:
Vitamin B12 (I take a supplement): for energy, cognitive abilities, nervous system health, smooth muscle movement
Vitamin D (I take a supplement): for calcium absorption, muscle contraction
Calcium: for bone strengthening and building, muscle contraction
Iodine: (I use iodized salt): for thyroid health
Iron: for red blood cell health and oxygen transportation, to prevent anemia
Magnesium: for regulation of biochemical reactions, muscle contraction
Potassium: for maintaining fluids in body, heart health, muscle contraction
Zinc: for immune system health, helps make protein and DNA, heals wounds, helps with taste and smell
* information based from the Institute of Medicine
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